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French Style Roasted Perch With Fennel, Tomatoes and Wine Recipe

French Style Roasted Perch With Fennel, Tomatoes and Wine Recipe

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French Style Roasted Perch With Fennel, Tomatoes and Wine

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Ingredients:

Serving

6 perch fillets
3 fennel bulbs, cut into quarters
3 tomatoes, peeled and cut into quarters
3 shallots, peeled and finely chopped
1 red pepper, trimmed and cut into chunks
2 tbsp dill
1 tsp coriander seed
1 tbsp olive oil
1 tsp fennel seed
1 cup dry white wine , such as colombard
2 lemons, 1 sliced and 1 cut into wedges
salt
pepper

Directions:

Pre-heat oven to 250C/495F/Gas 9.
Grease an attractive oven to table roasting dish or tray with a little of the olive oil. About 12 x 9 in size.
Wash and pat the fillets of perch dry - set to one side.
Place all the prepared vegetables, dill & coriander seeds into the tray/dish and pour on the remaining olive oil; mix well and season with salt & pepper.
Roast for 30 - 45 minutes on the top shelf, until the vegetables are charred and nearly soft.
Remove the vegetables carefully from the oven and turn the temperature down to 180C/375F/Gas 5.
Place the fillets of perch on top of the vegetables.
Pour the glass or cup of wine over the top of the fish & gently cover the fish fillets with some of the vegetables, so they do not dry out during cooking.
Sprinkle the fennel seeds over the top and place 6 slices of lemon on top - to be cooked with the fish and vegetables.
Return the fish and vegetable dish to the oven and cook for a further 15 - 20 minutes or until the fish is cooked and opaque white in colour.
Sprinkle some chopped fennel fronds on top and serve with a wedge of lemon, seasonal vegetables and wild rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	197.4 Kcal (826 kJ)
Calories from fat	27.35 Kcal
		% Daily Value*
Total Fat	3.04g	5%
Cholesterol	54mg	18%
Sodium	109.48mg	5%
Potassium	985.03mg	21%
Total Carbs	21.6g	7%
Sugars	6.55g	26%
Dietary Fiber	6.16g	25%
Protein	14.83g	30%
Vitamin C	50.3mg	84%
Iron	2.5mg	14%
Calcium	140.5mg	14%

Amount Per 100 g
Calories	60.49 Kcal (253 kJ)
Calories from fat	8.38 Kcal
		% Daily Value*
Total Fat	0.93g	5%
Cholesterol	16.55mg	18%
Sodium	33.55mg	5%
Potassium	301.86mg	21%
Total Carbs	6.62g	7%
Sugars	2.01g	26%
Dietary Fiber	1.89g	25%
Protein	4.55g	30%
Vitamin C	15.4mg	84%
Iron	0.8mg	14%
Calcium	43.1mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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